The central component of training for endurance athletes will be building specific endurance, but research has continued to show that athletic development and strength training play a vital role for endurance athletes. The benefits are numerous, such as improvement movement economy and helping prevent injuries. On this episode the podcast we explain the benefits of athletic development work, discuss different modes of training, and provide examples of progressions and workouts.
Notes and Quotes
One of the difficulties in implementing athletic development work for endurance athletes is that it involves exercises, terms, and coaching styles that are foreign to many endurance coaches. But the basic concepts are not that difficult to understand or implement. We try to break down that barrier on this episode by walking through our experience and best practices.
Myths and realities of athletic development for endurance
- 2:30 – Myths and misconceptions about athletic development for endurance athletes. “Strength training should not be conflated with lifting weights. ” “Athletic development is not an afterthought; it’s an integral part of the endurance training. “
- 9:30 – Benefit 1: Improvement of running economy.
- 10:00 – Benefit 2: Injury prevention.
- 11.30 – Benefit 3: Building postural integrity. “A little improvement in posture will pay big dividends with running economy. “
- 12:15 – Benefit 4: Strength = speed. “Investing in strength is preparation for speed development. “
- 12:40 – Benefit 5: Improvment of stride dynamics.
- 13:10 – Benefit 6: Enhance recovery.
Modes of training
- 14:30 – A case study in putting this into practice.
- 15:30 – Remedial work, what it is, and when to do it. “Do something before you run; the first five minutes of the morning run is the genesis of most injuries. “
- 22:00 – Strength training progressions. “Bodyweight before resistance. “
- 24:45 – Staple strength training exercises.
- 27:00 – Breaking athletic development work out into separate workouts.
- 29:00 – Progression and phases of athletic development throughout the season.
- 32:45 – Building reactive strength through skipping, sprint drills, and plyometrics.
- 36:30 – Medicine ball training for coordination and explosiveness.
- 38:00 – Taking the first step in adding athletic development work to training. “Athletic development for endurance sports is not just about the performance, it’s also good team building. “
To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
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- HMMR Media author Carrie Lane is a throwing coach and former distance runner and coach. She wrote about lifting for runner. She wrote about strength training for runners in an article series. She also discussed it in more detail and demonstrated examples in HMMR Classroom Lesson 8: Lifting for Runners.
- Warming up is a topic we covered in more detail and demonstrated in HMMR Classroom Lesson 2: Warming Up.
- Magness has discussed the topic elsewhere, including Episode 3 of his podcast on strength training myths and best practices for distance runners, and in several blog posts including a message to strength coaches about endurance training and a general discussion of the topic good post on the topic.